Ukuba umsebenzi wakho awunakonakaliswa!
1. Amaqanda
Iiprotheni kunye ne-carbohydrates - yiloo nto oyakuyifuna emva kokusebenza ngokomzimba kwindawo yokuqala. Amaqanda atyebile kwiiprotheni. Kwiqanda elinye, iikholori ezingama-70 kunye no-6.3 gram weprotheni. Kwakhona oku kungomnye weemveliso ezimbalwa eziqukethe i-vitamin D. Kodwa ungacingi ukuba amaqanda aluhlaza kunye aphekiweyo ancedo ngokulinganayo. Nguyonyango lokushisa olukhuthaza ukunyuswa kweprotheni engcono!
2. Iifilimu
I-Kinoa yi-cereal, eyona mthombo uhle kakhulu we-carbohydrate. Ilayisi leBrown nayo ifanelekile, kodwa ayithelekiswa nalabo abakwi-kinoa amavithamini kunye nezondlo. Ukongezelela, iproteinyini kunye nefiber ngaphezu kwelayisi ebomvu. Yaye ixesha lokupheka lingaphantsi!
Emva koqeqesho, ungadla i-porridge kwi-movie. Ukwenza oku, i-movie kufuneka ihlambuluke kwaye igxinwe kwiiyure eziliqela, ukuba ufuna i-taste and sweet taste. Ukuphucula ukunambitha, kunokutshitshiswa kwi-pan yokucima imizuzu emi-5. Ukupheka i-cup cup kinoa uthathe iikomityi zamanzi ezimbini, upheke imizuzu eyi-15.
3. Ijusi le-Orange
Endaweni yesiselo sezemidlalo, sisela iglasi yejusi ye-orange! Ukongeza kwi-vitamin C, umxholo we-potassium kuwo uphezulu kakhulu kunokuba uphuzo oludumile lwezemidlalo, olufuneka luyadla ngexesha loqeqesho olude, kungekhona emva kwabo. I-Potassium yinto ebalulekileyo ye-electrolyte eyasiza umzimba ukuba ubuyisele ukulinganisela kwamanzi. Ijusi le-Orange iphinde iphelele kwiiprotheyini zeeprotheyini.
4. Kefir
I-Kefir isiselo esiyiphunga esitholakalayo ngenxa yokuvunywa kweebhaktheriya ze-lactic acid. Abantu baqala ukuyithenga ngokuphindaphindiweyo, kungekhona nto! Ingqikithi, enye inkomishi ye-kefir iqukethe i-11-14 gram yeprotheni yomthonyama, engazalwanga ngokwemvelo emzimbeni. Iprotheni yamanci ibaluleke ngakumbi ekugcineni ubunzima besisu kunye nokukhawuleza ukulahlekelwa ubunzima obukhulu. Ekubeni i-kefir ibonakaliswe ngephunga elithile, okufuneka ufunde ngalo, le niselo iya kuhlanganiswa ngokupheleleyo kunye neziqhamo, ukutya okusanhlamvu kunye ne-whey protein.
5. Ibhanana
Ubhanana luqulethe "amaninzi" ama-carbohydrates, afunekayo emva koqeqesho. Ezi zi-carbohydrate ezikhawulezayo zinceda ukubeka i-glycogen amanqanaba ngokuqhelekileyo kwaye, ngenxa yoko, ubuyisele imisipha eyonakalisiweyo. Iibhanana zizityebi kwi-potassium
.6. Salmon
Akukhona nje kuphela iprotheni, kodwa iqulethe i-Omega-3, eneempembelelo ezichasayo. Oku kuza kubuyisela izihlunu kunye nokuphucula ukusebenza kwakho!
7. Iiblueberries
Ezi zincinci zincinci ziyi-antioxidant! Njengoko uphando lubonisa, ama-blueberries anceda ukubuyisela amandla kathathu ngokukhawuleza emva kokuqeqeshwa okunzulu.
8. I-Pita esuka kumgubo opheleleyo kunye ne-hummus
Esi sidlo singathatha indawo yenyama, kwaye akunzima ukuyipheka.
I-Hummus yenziwe kwi-chickpeas kwaye iqulethe zombini iiprotheni kunye ne-carbohydrate. Kwaye i-carbohydrate ephantsi equlethwe kwi-pita izakubuyisela lula amandla emva kokuzivocavoca umzimba!
Izithako zokupheka hummus :
- ama-chickpeas omisiwe - 300 g,
- imbewu yeesame - 30-100 g (ukunambitha),
- i-zir - 0.5 ithisipuni,
- igalikhi - ii-cloves 2-3,
- ijusi lemon - izipuni eziyi-4-7 (ukunambitha),
- ioli,
- ityuwa.
Recipe:
- Iichickpeas kufuneka ihlanjwe ize ifakwe emanzini amaninzi kwiiyure ezili-12.
- Thela ama-chickpeas ngamanzi amanzi (ungatyi i-cyuli!) Upheke malunga neeyure ezingama-2 (i-chickpea ifanele ibe yincinci).
- Nge-chickpea ekulungeleyo, hlanganisa umhluzi kwisitya esinye kwaye uyigcine.
- Kwipompo elomileyo, phalaza kwi-sauce kwaye uxoke i-2-3 imizuzu, de kubekho iharu elikhanyayo. Thela i-zircon kwi-grinder ye-coffee and grind it.
- Emva koko uthele i-sesame kwi-pry frying, ngokukhawuleza gazinga kuze kufike ukukhanya kwegolide kumbala kunye nokuvumba okumnandi. Nciphisa i-sesame uze uyiqheke kwi-grinder.
- Imbewu yesesame enefuthe kwi-blender. Yongeza i-clove ekhethiweyo, ityuwa kunye neoli yeoli. Gaya.
- Yongeza ii-chickpeas, mash.
- Dlulisa umhluzi kwisitya se-blender uze ugaye uze udibene.
Iziqhamo ezomileyo kunye namantongomane
Emva kokuvela koqeqesho, kunokwenzeka ukuba kuxhaswe izithelo ezinomileyo kunye namantongomane, ezizityebi kwiiprotheni ezikhawulezileyo kunye ne-carbohydrates. IiSoybe zixhamle ngokukhethekileyo ekwakheni ubunzima be-muscle - isiqingatha seglasi yeembotyi ziqukethe i-34 gram yeprotheni.
10. Iipinapples
Iipineapples iqulethe i-bromelain-i-enzyme echasayo yokuvelisa izityalo, ephilisa izivunguvungu, i-sprains kunye ne-tumors. Ukongezelela, banevithamini C - icandelo elibaluleke kakhulu elibuyisela izicubu.
11. Amazambane athambileyo (ama-potato amnandi)
Ukongeza kumxholo we-carbohydrate ephezulu, amazambane amnandi afaka inani elikhulu lamavithamini kunye nezinto ezininzi, njengevithamini B6, C, D, kunye ne-potassium kunye ne-magnesium.
12. Kiwis
Kwi-kiwi, umxholo ophezulu wevithamini C kunye ne-potassium. Esi siqhamo sinomthombo we-antioxidants, ekunceda ngokunyameka kwimisipha. Yaye inqaku elincinci: ungaphonsa i-peel - inezinto ezinomsebenzi ngakumbi kunokuba i-pulp!
13. Amanzi
Kungabonakala kuwe, kodwa ukungaphuzi okwaneleyo kuyimpazamo eqhelekileyo xa wenza imidlalo. Ukuze uzive ulungile kwaye uzele amandla, kufuneka uzalise igrama yamanzi nganye.
14. Into ebaluleke kakhulu: yidle into!
Uchitha amandla amaninzi ngexesha loqeqesho. Ukuba awuyi kukwenza kwiiyure ezimbalwa, izihlunu aziyi kubuya ngokufanelekileyo, kwaye yonke imisebenzi yakho iya kuhamba. Ngako oko, nayiphi na into yokutya elula kunokugqitha kokutya!